Those who know me or follow me, know that I love exercises that don’t feel like work. Swimming is one of those exercises for me. I’ve been called a fish since I was a little one, blowing bubbles in the bathtub. As I grew up, I swam on swim team and was pretty darn good at it. My parents and I would attend swim meets all over our area and I won lots of ribbons, several metals and a couple trophies in the “10 and under” group for my crazy fast speed swimming the “fly” (also known as the butterfly stroke)!
As an adult, I joined a gym just to use the pool. And I got my money’s worth as I swam 3-5 days a week year round for several years till Covid closed the gym. It was great while it lasted.
But you don’t need to be a competitive swimmer to reap the benefits of swimming. No matter your fitness level (or swimming expertise) swimming offers a lot of potential health benefits. It’s often called a “full body” workout because you use your whole body when you swim and it is both a muscle-strengthening and aerobic workout, and it’s easy on the joints. Plus, if you are like me and you don’t like to sweat, you’ll love swimming!
If other high-impact activities such as jogging or tennis don’t interest you or have resulted in injuries to your knees, hips or ankles it might be worth it to dive into the pool and explore the remarkable advantages that swimming offers, providing a holistic workout experience like no other. And with the heat in the Northern Hemisphere at its peak, swimming can be an enjoyable way to cool down and get a workout in at the same time!
We often think about swimming as recreation in the summer time, but swimming year round as a form of exercise is certainly another way to think about it. There is something very healing about getting the body in the water (especially when in nature such as a lake or the ocean). As you can see in the photo accompanying this article, my dog, loves to cool down and swim, especially at one of our favorite lakes!
If you have access to a pool in your neighborhood, you are super lucky! But if there is no pool in your neighborhood, look for a community pool in the city where you live. Or find a nearby lake, the ocean, or do what I did, check out nearby fitness centers to see which ones have a pool that you can use.
What? Don’t know how to swim? It’s never too late to learn! Really, I mean that! Many community pools or community education programs offer swim lessons (in my area, it’s typically just during the summer months).
Or maybe you are you too embarrassed to be seen in public in a swimsuit? I remember thinking of myself as beached whale at one point in my life, but I realized that if I got off the beach and into the water, that once in the water no one would see my body, and really no one really cared except me, it was just a limiting belief keeping me from something I loved to do. Best of all, over time, swimming can be a great way to tone and slim the bod!
As I always say, any amount of movement, whether on land or in the water is better than none.
And as with anything, you need to start where you are. If you do too much too quickly you could injure yourself (yes, even with low-impact swimming).
Also, start with the right expectations for yourself. Don’t jump into the pool and think you will lap swim 30 minutes out of the gate. Although that’s a great goal, it’s better start with 10-15 minutes a couple days a week at first then slowly increase your lap time. Try to work your way up to 30 minutes three times a week and then use the other days of the week to do other types of physical movement.
Not convinced to take the plunge? Here are 4 compelling reasons to jump in:
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- Attain Peak Fitness: Experience a full-body workout that engages and tones your arms, shoulders, legs, core, glutes, and back. Swimming delivers a high-intensity cardiovascular session while burning over 200 calories in just 30 minutes, surpassing the calorie burn of moderate-paced walking (and you know how I love walking). Consistent swimming promotes fat reduction, enhances muscle definition, and contributes to a lean body.
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- Strengthen Your Heart and Lungs: Embrace the transformative power of swimming, which improves cardiovascular health and enhances lung capacity. This exercise is particularly useful for individuals with respiratory conditions such as asthma or pulmonary disease. With every stroke, you train the muscles involved in respiration, elevating lung volume and refining breathing techniques. This is an optimal exercise for asthma sufferers, and indoor pools are especially awesome because they offer a humid, warm, and low-pollen environment.
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- Alleviate Chronic Pain: Dive into the therapeutic realm of swimming, especially if you struggle with chronic pain conditions like arthritis or fibromyalgia. The buoyancy of water reduces impact on joints, alleviating pain and stiffness. Engaging in aquatic activities, including swimming, enhances muscle strength and mobility, making it an excellent low-impact solution for musculoskeletal conditions.
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- Elevate Your Mood: Experience the euphoric effects of regular swimming sessions, as the release of endorphins, dopamine, and serotonin uplifts your mood and promotes mental well-being. Swimming becomes an effective stress-reliever, anxiety-reducer, and even a potential defense against depression. Jump into the water and embrace the therapeutic benefits that swimming offers, leaving you refreshed and rejuvenated.
While swimming holds numerous advantages, it’s important to address potential concerns. Chlorine exposure, while maintaining pool cleanliness, has side effects such as turning your blonde hair green, making your skin dry and flaky and can severely irritate your eyes. Equip yourself with a swim cap, goggles and a good post-swim shower followed by some nice body lotion to mitigate these effects.
Your swim can be enhanced too as there is a lot of aquatic fitness gear available and you might consider incorporating accessories like pool shoes, aquatic cuffs, kick-boards, weights, or “fitness unifiers” to enhance your workout and target specific muscle groups.
You also might explore a variety of aquatic options beyond traditional laps, such as “water walking” or water aerobics classes. Water walking is simply walking laps in the pool vs swimming them (this is where the pool shoes come in handy). Walking in the water provides a lot of resistance and is a great workout. Water aerobics are engaging instructor-led group sessions that incorporate music and equipment like steps and aquatic dumbbells, providing an enjoyable, effective and fun group workout. Check with local gyms and community pools for reasonably priced water aerobics courses and equipment availability.
Lastly, don’t forget to bring along your waterproof headphones to elevate your swimming experience. Create customized playlists that synchronize with your strokes, allowing the music’s rhythm to guide your pace and infuse excitement into your workout.
Get ready to revolutionize your fitness journey, one stroke at a time! Take the leap into a transformative swimming routine and embrace the remarkable benefits it offers. Even my dog Olive loves it (as you can see in the photo that accompanies this post).
The journey to a healthier, happier you is so worth it. I know—because I lived it. I stopped chasing skinny and started focusing on my health—and that single shift changed everything. I lost 140 pounds, but more importantly, I found clarity, energy, and a life that finally feels like mine. I share the whole story in my book. Click here to learn more and see what’s possible.
